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BoostcampPNG

ULPPL( Upper Lower Push Pull Legs) Dumbbell Only

by Justan W.
6 athletes joined

Program Description

5 days hitting most muscles using only dumbbells

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 11, 2024 10:12
  • Last Edited
    Aug 25, 2025 11:52

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Quadriceps
11.5%
Upper Back
11%
Hamstrings
10.4%
Front Delts
8.5%
Triceps
6.9%
Abs
6.4%
Middle Delts
6.3%
Biceps
6%
Chest
5.5%
Lower Back
5%
Lats
3.3%
Calves
2.7%
Rear Delts
1.6%
Adductors
1.6%
Forearms
1.4%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Rear Delt Fly (Dumbbell)
5
-
5
Bicep Curl (Dumbbell)
5
-
6
Skull Crusher
5
-
7
Bent Over Row (Dumbbell)
5
-
8
Shrug (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
10
Upright Row (Dumbbell)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
6
-
2
Front Squat (Dumbbell)
5
-
3
Romanian Deadlift (Dumbbell)
5
-
4
Split Squat (Dumbbell)
5
-
5
Sumo Deadlift (Dumbbell)
5
-
6
Goblet Squat
5
-
7
Standing Calf Raise
5
-
8
Lunge (Dumbbell)
5
-
9
Hanging Leg Raise
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
-
2
Pec Fly (Dumbbell)
5
-
3
Arnold Press
5
-
4
Skull Crusher
5
-
5
Front Raise
5
-
6
Lateral Raise (Dumbbell)
5
-
7
Seated Shoulder Press (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
-
2
Bent Over Row (Dumbbell)
5
-
3
Hammer Curl
5
-
4
Shrug (Dumbbell)
5
-
5
Dumbbell Row
5
-
6
Front Shrug
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
-
2
Lunge (Dumbbell)
5
-
3
Glute Bridge (Dumbbell)
5
-
4
Standing Calf Raise
5
-
5
Deadlift (Dumbbell)
5
-
6
Romanian Deadlift (Dumbbell)
5
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
5 Sets
-
2
Pec Fly (Dumbbell)
5 Sets
-
3
Arnold Press
5 Sets
-
4
Rear Delt Fly (Dumbbell)
5 Sets
-
5
Bicep Curl (Dumbbell)
5 Sets
-
6
Skull Crusher
5 Sets
-
7
Bent Over Row (Dumbbell)
5 Sets
-
8
Shrug (Dumbbell)
5 Sets
-
9
Hanging Leg Raise
5 Sets
-
10
Upright Row (Dumbbell)
5 Sets
-
Day 3
1
Bench Press (Dumbbell)
5 Sets
-
2
Pec Fly (Dumbbell)
5 Sets
-
3
Arnold Press
5 Sets
-
4
Skull Crusher
5 Sets
-
5
Front Raise
5 Sets
-
6
Lateral Raise (Dumbbell)
5 Sets
-
7
Seated Shoulder Press (Dumbbell)
5 Sets
-
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
-
2
Bent Over Row (Dumbbell)
5 Sets
-
3
Hammer Curl
5 Sets
-
4
Shrug (Dumbbell)
5 Sets
-
5
Dumbbell Row
5 Sets
-
6
Front Shrug
5 Sets
-
Day 5
1
Goblet Squat
5 Sets
-
2
Lunge (Dumbbell)
5 Sets
-
3
Glute Bridge (Dumbbell)
5 Sets
-
4
Standing Calf Raise
5 Sets
-
5
Deadlift (Dumbbell)
5 Sets
-
6
Romanian Deadlift (Dumbbell)
5 Sets
-
Day 2
1
Deadlift (Dumbbell)
5 Sets
-
2
Front Squat (Dumbbell)
5 Sets
-
3
Romanian Deadlift (Dumbbell)
5 Sets
-
4
Split Squat (Dumbbell)
5 Sets
-
5
Sumo Deadlift (Dumbbell)
5 Sets
-
6
Goblet Squat
5 Sets
-
7
Standing Calf Raise
5 Sets
-
8
Hanging Leg Raise
5 Sets
-